Corn and Bean Salad Recipe

This recipe is adapted from the greatest cookbook of all time. Eat Shrink & Be Merry.
(also found in the equally awesome book, by the same authors – The Looneyspoons Collection)

Once upon a time I used to cook healthy and count calories. No homemade pasta, naan, buns, bread, etc. I still try to pay attention to my calorie amount and I still like to use my healthy recipes but just not as often as I should. This is a recipe I have made lots, such a delicious salad. Great for a BBQ or potluck. The original recipe is called Kernel Austin and can be found in Eat Shrink & Be Merry – I am not a big fan of black beans so I have to change it up a little bit. I also leave out the jalapenos. I love eating them, I hate having them in the house. I once made some bacon and cream cheese peppers, my fingers burned for days!

Corn and Bean Salad

Corn and Bean Salad
Serves 8
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117 calories
24 g
0 g
2 g
3 g
0 g
143 g
45 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
143g
Servings
8
Amount Per Serving
Calories 117
Calories from Fat 22
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 45mg
2%
Total Carbohydrates 24g
8%
Dietary Fiber 3g
13%
Sugars 6g
Protein 3g
Vitamin A
20%
Vitamin C
57%
Calcium
1%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp olive oil
  2. 4 cups whole-kernel corn, canned or frozen (thaw first if using frozen)
  3. 1/2 cup minced red onion
  4. 1 tsp minced garlic
  5. 1/4 tsp each ground cumin and chili powder
  6. 1 cup quartered grape tomatoes
  7. 1 cup diced red bell pepper
  8. 1 can white beans, drained and rinsed
  9. 2 tbsp freshly squeezed lime juice
  10. 2 tbsp minced fresh cilantro
  11. 1 tbsp hickory-flavored bbq sauce
  12. 1 tsp granulated sugar
  13. salt and pepper to taste
Instructions
  1. Heat olive oil in a large, non-stick skillet over medium-high heat. Add corn. Cook and stir until corn just begins to char (don’t burn!), about 8 minutes or so. Add onions, garlic, cumin, and chili powder. Cook and stir 1 more minute. Remove from heat.
  2. Transfer corn mixture to a large bowl, and add remaining ingredients. Mix well. Cover and refrigerate for at least 2 hours before serving.
Adapted from Eat, Shrink & Be Merry
beta
calories
117
fat
2g
protein
3g
carbs
24g
more
Adapted from Eat, Shrink & Be Merry
imonglue.com - the adventures of a super mom http://imonglue.com/

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